Warm-up

Run 400m, then:

Alternating Tabata

  1. L-Sit on Rings
  2. Air Squats

L2- Ring Support

L1- Plank Hold

 

 

Strength

Work up to Max Weight for the Complex:

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

*Hands must stay on the barbell for the entire complex.

 

WOD (10 Minute Cap)

“Elizabeth”

21-15-9

Squat Clean (135,95)

Ring Dips

 

Level 2 (115,75)

Level 1 (95,45)

 

Ca$hout

1 Mile Run @75%

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!